Mountain Mama Wellness

Yoga for Back Pain

If you are like me you have probably spent much more time lately sitting at a computer or on a device. My lower back has not been please with me so I have switched up my yoga routine to include some of these very important poses to help relieve any stress or pain in my back. My husband has also been working hard to improve his back health so I asked him to be my model!!

These poses would be great to do before your sleep routine or first thing in the morning. In addition, you should make sure that you are doing lots of stretching after any physical activities! Give these a try!

1. Seated Forward Fold - Place a blanket or pillow under your glutes to add length to your spine. Slowly start to walk your fingertips towards your feet reaching forward with your chest. When you feel a stretch in your hamstrings and calf pause there and hold for at least 30 seconds and up to 2 minutes.

2. Lizard or Runner's Lunge - Start with your right foot beside your right hand and your left leg back, dropping your knee to feel a stretch in your left hip flexor. Use a block or pillow to support your hands or elbows. This pose should be held for at least 1 minute on both sides and up to 3 minutes for a deeper stretch. Remember to repeat it on the left side.

3. Child's Pose - Place your feet together and your knees wide. Stretch your arms out long and connect with your breath. You can place a pillow under your chest if you are really tight. Hold this pose for 1 minute and up to 3 minutes a deep stretch!

4. Figure 4 or Pigeon on your Back - This stretch is a great way to stretch your outer hip. Place your right foot over your left knee if you feel a stretch here you can stay here if you don't grab the back of your left hamstring and lift it towards you, relaxing your head and shoulders on the ground. Once you feel the stretch hold for 30 seconds or up to 1 minute or more. Remember to repeat with the left foot over the right knee.

5. Supported Grounded Twist - Lying on your back, stack your knees over your hips at 90 degrees and gently drop them over to the right. Your arms can be out to the sides and your gaze can be to the left. Hold this pose for at least 1 minute and up to 3 minutes. Repeat on the left side.

All of these poses are designed to help stretch the muscles that are often tight and lead to lower back pain. I am not a medical professional so if you have any concerns please seek the appropriate medical help. Adding these poses to a post-workout stretch or after a long day sitting can be a great way to relieve any tension that can build up in your lower back.

If you have any questions feel free to email me or reach out on Instagram @mountainmamawellness